Category Archives for "WOD"

07/22/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3 min @ an easy pace

PVC Warm Up 1x:

10 PVC Pass Thru

10 PVC Around the World

10 PVC Rotation

10 PVC Good Morning

5-10 PVC OHS

5-10 PVC Sotts Press

2xs:

15 Overhead Band Pull Apart

10 Banded Press

5 Muscle Snatch

5 Snatch Press or Push Press

3 Snatch Balance

Snatch Specific Warm Up 1x:

3 Snatch

3 Hang Snatch

3 High Hang Snatch

Strength

Reverse 3 Position Snatch (1-1-1-1-1)

Reps go floor, hang, then high hang

Cool Down

Warm-up (No Measure)

Lower Body Accessory 3xs:

15 Barbell Good Mornings

:20sec Single Leg Glute Bridge Hold

07/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

1min Row or Bike

8ea Spiderman

8 Scap Pull Ups

8 Kip Swing

8 Front Squat

8 Push Press

Workout Prime 1xs:

200m Hard Row

8 Thrusters

3-5 Pull Ups

PERFORMANCE

Metcon (No Measure)

“Jackie” ish

0-5 min: Row 1000 meters

5-8 min: 50 Thrusters (45/35)

8-11 min: 30 Pull Up

Notes: If you want to push the pace today you can. Otherwise treat this at about 70% effort.

60/42 Cal Bike

800m Run

FITNESS

Metcon (No Measure)

0-5 min: Row 750 meters

5-8 min: 35 Thrusters (45/35)

8-11 min: 30 Jumping Pull Up

45/30 cal bike

600m run

Accessory Work

Warm-up (No Measure)

5 min AMRAP:

:20 sec Flutter Kick

:20 sec Side Plank (right)

:20 sec Side Plank (left)

:20 sec Squat Hold Below Parallel

:20 sec Handstand Hold

Cool Down

Warm-up (No Measure)

Lower Body Accessory 3xs:

6-8ea Single Leg DB Deadlift

20ea Way Banded Monster Walk

07/20/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

500m Row

1k Bike

400m Run

2xs:

5 Inchworm + Push Up

5ea Lateral Lunge

10 Scap Push Ups

5 Push Ups

5 Lunge, Lunge, Squat

Burgener Clean 1x :

5 Down & Up

5 Down & High Pull

5 Down & Muscle Clean

5 Clean Drop

2 High Hang Power Clean

2 Hang Power Clean

2 Power Clean

PERFORMANCE

Metcon (Time)

Flow Workout

800 meter Run

20-30 Deadlift (45/35)

20-30 Hang Power Clean

20-30 Press

50 Cal Bike

20-30 Back Squat (45/35)

20-30 Barbell Row

20-30 Alternating Split Jerk

50 Cal Row

20-30 Reverse Lunge (45/35)

20-30 Hang Power Snatch

20-30 Floor Press

Notes: All movements to be done with an empty barbell. Focus is on quality of movement and recovery.

FITNESS

Metcon (No Measure)

800 meter Run

15-20 Deadlift (45/35)

15-20 Hang Power Clean

15-20 Press

35 Cal Bike

15-20 Back Squat (45/35)

15-20 Barbell Row

15-20 Alternating Split Jerk

35 Cal Row

15-20 Reverse Lunge (45/35)

15-20 Hang Power Snatch

15-20 Floor Press

Cool Down

Warm-up (No Measure)

Shoulder Accessory/ Midline 3xs:

20 Band Pull Aparts

10 Pallof Press w/ a :03sec pause at end position (right)

15ea Single Arm Banded Pull Down

10 Pallof Press w/ a :03sec pause at end position (left)

07/18/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Jog

10 Cossack squat (each side)

10 Lunge, Lunge Squat

5 Push -Ups

10 Jumping Squats

PERFORMANCE

Metcon (Time)

Teams of 2

Split Rounds evenly

I go, you go

30 Rounds

5 Air Squats

5 Push Ups

20 Rounds

5 Jumping Lunges/side

5 Burpees

10 Rounds

5 Super Squats (Squat, Reverse Lunge (R), Reverse Lunge (L)

5 Burpee Push Ups (2 Pushups every burpee)

Cool Down

Warm-up (No Measure)

THE WALK AROUND

400m jog

07/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Rope 6xs:

:20sec Easy

:10sec Hard

2xs:

10ea Straight Leg Bear Crawl

5ea Lying Quad Stretch

5ea Prone Lying Leg Swing

10 KB Deadlift

5ea Alt. Jumping Lunges

Workout Prime 1x:

200m Row as hard as possible

Rest 1min

100-200m as hard as possible

PERFORMANCE

Metcon (Time)

ReTest from 5/22

Row

5 x 500 meters

Notes: Rest 2 min between efforts
If No Rower:

30/21 Cal Bike

400m Run

FITNESS

Metcon (No Measure)

5 x 2 min Row for max distance

Notes: Rest 2 min between efforts.
2 Min Bike For max Distance

Cool Down

Warm-up (No Measure)

Lying Banded Crossover Stretch 1x:

1-2min per side

Banded Hamstring Stretch 1x:

1-2min per side

07/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

50 Single Unders

5 Inchworm + Push Up

5ea Samson Lunge

5ea Single Arm KB Swing

5ea KB Strict Press or KB Push Press

5-8 Kip Swing

Workout Prime 1x:

6 Alt. Goblet Step Up (light weight)

6 Alt. KB Snatch (light weight)

6 Kipping Leg Raise

20 Double Unders

4 Alt. Goblet Step Up (workout weight)

4 Alt. KB Snatch (workout weight)

4 T2B

10 Double Unders

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

ReTest from 5/7

AMRAP 15 min

16 Alternating Goblet Step Up (53/35)(24″/20″)

16 KB Snatch (53/35) (8 reps each arm)

12 T2B

50 Double Under

Goal: 4+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 15 min

16 Alternating Goblet Step Up (35/20)(24″/20″)

16 DB Hang Snatch (35/20) (8 reps each arm)

12 Hanging Knee Raise

50 Double Taps OR :45 sec of DU Practice

Goal: 4+ Rounds

Cool Down

Warm-up (No Measure)

3xs:

50ft ea. Single Arm OH KB or DB Carry

Foam Roll Upper Back 1x:

2-3min

07/14/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:50sec Easy

:10sec Hard

2xs:

10 Sumo Inchworm

10 Scap Push Up

:20sec Dead Hang

10 BB Romanian Deadlift

8 BB Hang Muscle Clean

6 BB Strict Press

Prime 1x:

8 Deadlift

6 Hang Power Clean

4 Push Jerk

Notes: Use a light weight on the barbell.

PERFORMANCE

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

FITNESS

Metcon (No Measure)

5 Rounds

12 Deadlift (105/75)

9 Hang Power Clean

6 Push Jerk

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

3xs:

15 Hip Bridge

:30sec Hollow Hold

07/13/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Easy Bike or Row

5 Inchworm + Push Up

5 Hop Up

8 Goblet Squat

20 Alt. Shoulder Taps w/ a :01sec pause at the top of each rep

General BB Warm Up 1x:

10 Bent Over Row

10 Muscle Clean

5 Front Squat

5 Strict Press or Push Press

Clean Specific BB Warm Up 1x:

3 High Hang Squat Clean

3 Mid Thigh Squat Clean

3 Squat Clean

Workout Prime 1x:

3 Squat Clean @ a moderate load

3 Bar Facing Burpee

6 Wall Ball

3 Squat Clean @ workout weight

3 Bar Facing Burpee

6 Wall Ball

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

3 Squat Clean (185/135)

6 Bar Facing Burpee

9 Wall Ball (20/14)

Goal: 8+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 12 min

3 Squat Clean (115/75)

6 Bar Facing Burpee

9 Wall Ball (14/10)

Goal: 8+ Rounds

Cool Down

Warm-up (No Measure)

3xs:

8ea Single Leg Hip Extension

1min Dead Bug Hold

07/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Cossack squat (each side)

200m Jog

10 Hip Bridges

50′ High Knees

50′ Butt Kickers

5 Back stroke (each arm)

5 Push-Ups

PERFORMANCE

Metcon (Time)

Teams of 2

I Go, You Go

20 Rounds For Time

100m Sprint

8 Alt. DB Snatches

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Child’s Pose/2 Minutes

07/10/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

10 Sumo Inchworm

5 Bootstrappers

5/5 Single Arm KB Swing

5/5 Single Arm KB Row

:30sec/:30sec Bird Dog

Barbell Warm Up 1x:

10 RDL

5 Shin to Knee

5 Shin to Mid Thigh

5 Deadlifts

Deadlift Build Up Sets 1x:

5 reps @ a light weight

4 reps @ a moderate weight

3 reps @ a moderate to heavy weight

3 reps @ a heavy weight (optional)

PERFORMANCE

Deadlift (5-5-3-3-3)

FITNESS

Warm-up (No Measure)

Same

Accessory Work

Warm-up (No Measure)

Farmers Carry: 5 x 50′

Notes: Treat this like any other heavy day. Each set should be challenging and near, but not to failure. Adjust loading as needed.

Cool Down

Warm-up (No Measure)

Straddle Stretch:

3-5min

Lying Thoracic Rotation:

5-10ea per side